A.
Handstand Play Time:
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
Followed by…
Every 90 seconds, for 15 minutes (10 sets):
(Power Clean + Jerk) x 2 reps
Build over the sets to establish a 2-RM power clean & jerk.
Compare results to April 2, 2019.
C.
For time:
5 Ground to Overhead (245/155 lbs)
10 Ground to Overhead (195/125 lbs)
15 Ground to Overhead (145/95 lbs)
20 Ground to Overhead (95/65 lbs)
Compare results to April 2, 2019.
D.
Against a 90-second running clock…
30 Air Squats
12/7 Calorie Assault Bike
Max Rep Burpees in remaining time
Rest 2 minutes and repeat for a total of FOUR sets.
Compare results to April 2, 2019
.
E.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed
A. Done
B. Done, pc+jerk 75/80 kg with good technique
c. 7:16 (scaled)
D. 7-7-7-8 rx
E. Done
Hips and back still felt not good so kept it light
Ostheo appontement Friday morning
A. 1 jour work on free handstand / handstand walk with class
B. 4 rounds
90s Time cap 2min rest
30 airsquat
12 cal AB
Max burpees
15-15-13-14
C. Four sets
tempo KB front squat
sled reverse drag 100 feet
D. 3 sets 100feet rope pull hand over hand
Sandbag walk
A: Skip bc time
B: Hit 160# for 2 which was a 5# PR from last time. Then hit 165 but missed the second jerk.
C: Skip to do D instead bc time
D: 13/12/10/10 – 4 burpee improvement from last time
E: Done, squeezed this in
Some solid improvements! Nice work Megan!
B. 45
C. Up to 205
D. With 12 cal row and 2min clock
8 / 10 / 8 / 8
Great workout thanks Tino!
We’re these improvements on last time?
A. Done
B1: 45 lbs
B2: Up to 215 … 225 fail the second rep
C. 12:36 (April 2, … 19 mins)
215/195/145/95 lb (scaled)
D. 7 burpees
5 burpees
0 burpees
3 burpees (better than April 2)
E. Done
Only enough time for C and D:
C: 10:55 at RX (11:21 previous with 235 instead of 245)
D: 8/8/10/10
(7/7/8/9 previous)
Good to seeeven amongst your injuries and crazy schedule you’re still improving ?
A.
Done
B.
155×2
C.
7:46 PR last Time 8:24
D.
11/13/2/0 ☠️
That last set on D! ?
Still an awesome improvement on C. Nice job!
A: Worked on stairs/ramp
B: sotts – barbell.
pc + jerk x 2: Up to 285, same as April 2.
C: 5:05, 6:14 last time you go I go with Bryan. Way harder without that rest
D: Apparently much more tired from C, 8-9-9-10; 13s last time
Oh is that your excuse for D ??
Haha, I almost failed the first air squat the last round
a)done
b)sotts press @105, last lift at double c&j 205
c)scale 205×5, 165×10, 115×15, 65×20 time 10 minutes
d)3+4+3+0
e)done
A. Done
B. Up to 300
C. 5:57 almost 4 min faster had very poor planning on weight changes last time.
D. 13/11/10/10
E. Done mo or less
Well that’s a pretty good improvement! ??
A. Done
B. Up to 150
C. 8:00. Used 135/115/95/65
63 sec faster than last time. Went much harder on round 2 this time.
D. RX 14/13/13/15
1 burpee more each round this time. Really pushed the bike to buy myself a few extra seconds.
E. Done
Awesome push today Kryssie!! Love the improvements!
A) done
B) up to 305
C) 5:55
D) 7,8,7,9
Improvement?
Don’t know, last time I did it with Sam, you go, I go.
But I definitely could go faster. Sub 5 for sure, not the best of days
B. Just used the bar today to warm up then built up to 225, wasn’t feeling great so stopped there.
C. 225/185/135/95 – 7:22
D. 10,12,14,16 on burpees
Upper back bothering you again?
Those burpee splits though! Nice job!!
A.) Done – some strict HSPU practice, some wall assisted handstands
B.) 45/65/75
C.)195# for a new 2RM, 205# single, 215# PC only (5# PR)
D.) 11:50 – 175#/135#/115#/95# heavier and faster than last time.
E.) ? 3/4/1/3
F.) Done
What an awesome day of work!! Congrats on the improvement and PR!!
Made my own WOD today and stuck with almost all lower body today to rest my elbow. Soreness is down a lot from yesterday. Iced, some NZAIDs,, flossing and stretching, and a COMPEX. A. Warmup and some light rehab exercises for elbows and shoulders. B. Build to today’s heavy backsquat. 191Kg ?PR? by 3 Kg. Got some new pre-workout in the mail this morning and wanted to give it a test. C. Modified today’s D. Against 90 sec running clock: 30 air squats 60 DU Max reps alternating pistols in remaining time. Total of 6 sets 15/18/17/17/19/16 D. Vups, hollow… Read more »
Great to see that your elbow is feeling better. Another couple of days being smart and hopefully you’ll be back to full training.
A. Done
B. 45/45/65; 95/135/155/175/195/215/235/245/260×1/275×1 – up 5# on last 4 sets, but felt pretty heavy for today.
C. 8:03 Rx. This also felt heavy today, but big improvement from 9:55 on April 2. I’d like to get this down in low 7s or under 7, I think it’s possible.
D. 7/10/8/8 – We’re down to one working AAB so I split between bike and row. 9 more burpees total compared to April 2.
E. Tomorrow.
Awesome improvement John!
A. Done
B. Sotts Press: 45/65/95 PC+J double: 135/155/175/185/205/225/245/255/260/265 failed the second PC
C. 12:27 Rx Accidentally did 15 reps at 195. I got to 13 before I remembered it was only 10 reps. Figured I would just finish 15 haha.
D. 10/11/10/10 Rx
E. Skipped
#extracredit
A) Done
B) 115lbs
B.1)165/185/205/225/235/245/255/265/270/Fail 280
C) 7:29 Rx
D) 12/10/10/7
E) Done
A. Invictus Gymnastics Lvl2, Sesh 1
B. 20/20/20kg
70/80/85/90/95/100/105/110/115/117kg (miss) (For some reason I think I went 1+1 on this last time, but I went 2+1 on it this time so regardless I believe it’s an improvement)
C. 9:50 Rx (10:22 last time… that’s a win)
D. 6/6/8/10 (improved on this one as well)
E. Completed
I was nervous going into this.. wasn’t sure I was going to see much of an improvement but I’d say overall small steps are still progress. Thanks Coach T!!
Progress is progress Casey!! Awesome work!!
A.B.C. Skipped .worked out at home
D. 5/7/7/8 (Rogue EchoBike) Rx.Rest 2 minutes then run 2.46 km With vest 20#(14’16”)